On this day, the people tore down the Berlin Wall. Today, there are a lot of people who, if it still existed, would jump to the other side.
History is quickly forgotten View quoted note β
#workout of the day
BP heavy
November 6 18:51-19:50
Bent-Over Barbell Row
1. 21 Kg x 5 Reps
2. 26 Kg x 5 Reps
3. 31 Kg x 3 Reps
4. 36 Kg x 3 Reps
5. 41 Kg x 3 Reps
6. 46 Kg x 20 Reps
7. 42 Kg x 20 Reps
Barbell Bench Press
1. 21 Kg x 5 Reps
2. 26 Kg x 5 Reps
3. 31 Kg x 3 Reps
4. 36 Kg x 3 Reps
5. 41 Kg x 3 Reps
6. 46 Kg x 15 Reps
7. 42 Kg x 15 Reps
Barbell Shoulder Press
1. 17 Kg x 10 Reps
2. 16 Kg x 10 Reps
3. 15 Kg x 10 Reps
4. 13 Kg x 10 Reps
5. 12 Kg x 10 Reps
Triceps Dip
1. 85 Kg x 4 Reps
2. 85 Kg x 2 Reps
3. 85 Kg x 2 Reps
4. 85 Kg x 2 Reps
5. 85 Kg x 2 Reps
Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 7 Kg x 20 Reps
2. 7 Kg x 12 Reps
3. 3 Kg x 16 Reps
#workout of the day
DL heavy
November 4 18:43-19:56
Barbell Deadlift
1. 33 Kg x 5 Reps
2. 41 Kg x 5 Reps
3. 49 Kg x 3 Reps
4. 57 Kg x 3 Reps
5. 65 Kg x 3 Reps
6. 73 Kg x 12 Reps
7. 60 Kg x 5 Reps
Barbell Squat
1. 38 Kg x 10 Reps
2. 35 Kg x 10 Reps
3. 32 Kg x 10 Reps
4. 29 Kg x 10 Reps
5. 26 Kg x 10 Reps
Plank
1. 84 Kg x 00:40
2. 84 Kg x 00:40
3. 84 Kg x 00:30
4. 84 Kg x 00:20
5. 84 Kg x 00:10
Krok Row
1. 30 Kg x 13 Reps
Farmer's Walk (with Dumbbells)
1. 15 Kg x 7 Reps
2. 15 Kg x 6 Reps
3. 15 Kg x 6 Reps
4. 15 Kg x 6 Reps
5. 15 Kg x 4 Reps
TRX Facepull
1. 1 Kg x 13 Reps
2. 1 Kg x 13 Reps
3. 1 Kg x 13 Reps
Dead hang
1. 85 Kg x 00:20
Dumbbell Snatch
1. 12 Kg x 5 Reps
Mid air lateral raises
1. 1 Kg x 80 Reps
